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Survival and Self Rescue Lesson Plan

Your class will enjoy this lively session. It is full of a variety of exercises, which can be done in one lesson, or mixed in with other sessions.


  1. Survival Principles
    1. Cold Water and Hypothermia
    2. Hyperventilation
    3. Signals
    4. Drownproofing

  2. Survival Equipment
    1. Buoyancy Aids
    2. Lifevests
    3. Clothing for realism


  1. Falling in
  2. Jumping in and climbing out
  3. Floating
  4. HELP posture
  5. HUDDLE positions
  6. Learn the use of a lifevest
  7. Try on different clothes for experience

Underwater Swimming

For any underwater swimming have a lifeguard close to hand, just to be safe.

  1. Enter the pool at the deep end using the stride entry,
  2. Be aware of any air pockets in your clothes.
  3. Push off the wall to get a start.
  4. Swim underwater the width of the pool without surfacing.
  5. Do arm and leg movements as in the breaststroke.

Jump and Swim

Water entries from a height of 3 meters or more require the swimmer to position his body to protect it from injury. Clothes minimise any skin pain in case of mishap. Ensure that the water is at least 3 meters deep.

  1. Straddle Jump from pool side with your arms spread out.
  2. Jumping from a height of 3 meters, using the high-level-entry jump position. Cross the legs at the ankles keeping the knees slightly bent.
  3. Stabilize, and swim the length of the pool to the shallow end.
  4. Put your arms across the chest while jumping and entering the water.
  5. First jump without a rucksack, then with a rucksack.
  6. If you get into a situation that requires entering the water from a height of 3 meters more, remove the rucksack before jumping. Unless you jump into moving water, throw the rucksack first, then follow.